Agility and finishing circuit: hurdles, poles, ladder and shot
Three-station circuit on a half pitch in blocks of 4 minutes of work and 4 of recovery: hurdle hops and pole slalom, coordination ladder with pass and shot, and a maximum three-touch dribble before finishing.
El 1 salta las tres vallas a pies juntos y hace el slalom entre picas.
Objective
Work agility, coordination and leg power and link them to a quick finish under fatigue.
Organisation
Goal with a keeper. Station 1 (right side): three hurdles in a line and four poles in a zigzag up to a cone with balls 25 m from goal. Station 2 (left side): coordination ladder and a receiving cone at 22 m; coach with balls at the edge of the box. Station 3: a row of cones for dribbling from the corner of the box. Groups of 4-5 players per station; each block is 4 minutes of continuous work and 4 minutes of recovery with water before rotating.
Development
- 1Station 1: short sprint and two-footed hops over the three hurdles (vary: two feet, one leg, lateral).
- 2Slalom through the four poles with short steps and changes of pace.
- 3At the cone take a ball, dribble towards the box with a maximum of three touches and shoot before entering it; walk back to the start of the station.
- 4Station 2: coordination ladder with a different pattern on each run (one step, two steps, lateral, icky shuffle).
- 5Out of the ladder, show for the ball at the receiving cone, receive from the coach and finish first or second touch in a 1v1 against the keeper.
- 6Station 3: from the corner of the box, sidestep along the row of cones, collect a ball, dribble diagonally and strike with the weaker foot.
- 7Rotate every 4 minutes; three full rounds. Goals from outside the box count double.
Coaching points4
- Short ground contacts on hurdles and ladder: quick feet, upright trunk.
- In the slalom the change of direction comes off the outside foot with a low body.
- Head up while dribbling to choose the shot before the last touch.
- The shot under fatigue is still technical: firm plant foot, locked ankle and a low strike to the far post.
Common mistakes3
- Clearing hurdles with stiff feet and landing on the heels.
- Dribbling too far and carrying the ball into the box before the shot.
- Slowing the ladder down to avoid failing the pattern.
Variations3
- Add a passive defender at station 3 chasing the dribbler.
- Replace the coach's pass with a low cross from the wing.
- Turn it into a competition between groups: total goals per station.
Progressions2
- Station 2 with a real 1v1 against a defender starting from the post.
- 5-minute blocks with 3 minutes of recovery.
Regressions2
- Low hurdles (15 cm) and a one-step ladder pattern for U12.
- Free touches when dribbling and shooting without a keeper.
Tips
- Set the three stations apart so that shots never cross.
- Each player counts their goals to give the 4x4 minutes a purpose.